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How to do the Dumbbell Bent Over Row

BackBack & LatsDumbbellIntermediate

The dumbbell bent over row is one of the most effective tools for building a thick, strong back because it lets each side work independently, exposing and correcting imbalances that barbells hide. Master this movement and you lay the foundation for serious pulling strength and a back that commands attention.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Hinge at the hips until your torso is roughly parallel to the floor, soft bend in the knees, and brace your core hard before lifting.
  2. Let the dumbbells hang straight down from your shoulders with a neutral grip, shoulders packed down and away from your ears.
  3. Drive your elbows back and up toward your hips, pulling the dumbbells to the sides of your lower ribcage while keeping your torso locked still.
  4. Lower the dumbbells under full control to a dead hang, feeling the lats stretch completely before initiating the next rep.

Common mistakes

  • Rounding the lower back under load, which bleeds tension and risks injury — fix this by hinging with intention, bracing your core before every rep, and only loading weight you can handle with a rigid spine.
  • Using momentum and jerking the dumbbells up instead of rowing them — fix this by pausing one full second at the top of each rep so your muscles, not your body swing, are doing the work.
  • Pulling toward the chest rather than the hip, which shifts the work from lats to upper traps and rear delts — fix this by consciously driving your elbows toward your back pocket on every rep.

Pro tip — At the top of each rep, think about pushing your elbow through the wall behind you rather than simply pulling the dumbbell up — this subtle cue triggers a stronger lat contraction and keeps the movement honest even as the weight gets heavy.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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